Gym Jones Intermediate Seminar Prep
Gym Jones
Getting ready for our Intermediate Seminar? Or just wondering what it's all about and if you could make the cut? This program is an accelerated prep course for the physical and educational components of the Intermediate Seminar, offering a Step-by-Step guide for getting physically prepared, with tons of notes, explanations, and even assignments to help you understand the programming concepts at work. Whether you're looking for a physical challenge or an interactive educational experience, this program is for you!
A
Rowing
1 x 2000
B1
Rowing
250, 500, 750, 500, 250
B2
Rest
5 x 2:00
C
Rest
1 x 3:00
D1
Rowing
250, 500, 750, 500, 250
D2
Rest
5 x 2:00
Finisher
E
For Time: 10x Pull Ups + 20x Kettlebell Swings (24/16kg) + 30x Box Jumps (24/20")
12 Minute Warmup
A
On 3 Minutes x4 Rounds: 12x Step Ups 12x Kettlebell Swings 12-15 Calories Assault Bike * *This will vary depending on the athlete and maybe round to round! Shoot to get at least 40 seconds of rest before needing to start the next round
B
Back Squat
C
Bench Press
20 min EMOM
D
1. 10x Reverse Lunge (bar on back) 2. 10x Plate Sit Up + 10x Plate Russian Twist 3. 10x DB Push Press 4. 12/15 cals assault bike
Warmup
A
1000m row/ski or 2000m bike erg Then take 5-10 minutes to move through each of the movements from the circuit and get set up.
30 min AMRAP
B
2-4-6-8-10... etc, adding 2 reps each round 200m row after each set Burpee Hanging Knee Raise Ball Slam Kettlebell Swing This looks like: Do 2 reps of all movements, then 200m row. Then 4 reps of all movements followed by a 200m row. 6 reps of all movements then a 200m row... etc.
Warmup
A
5-10 minute cardio of your choice, increase pace as you go. Then, Work up to 75% Deadlift
B1
Deadlift
3 x 3
B2
Rowing
3 x 3:00
B3
Rest
3 x 2:00
C
Rest
1 x 5:00
D1
Thruster
3 x 5
D2
Assault Bike
3 x 3:00
D3
Rest
3 x 2:00
Warmup
A
10 minutes erg of choice (whichever you will use for the workout) @ 20 seconds hard / 40 seconds easy
Workout
B
5000m/4000m ski or row Every 3 minutes, break for 10x push ups. Every 1000m (including to finish the workout) break for 200m run* If your 3 minute mark occurs during your run, complete the push ups as soon as you are done running, then get back on the erg (you may not get much skiing/rowing done during that 3 minute block!)
Assignment
C
The "fun" thing about coaching FYF is that you never know how many people are going to show up until the minute it starts (or sometimes 5 minutes late, depending on how forgiving we're feeling towards tardiness that day!) Sometimes all you can plan is the bones of the workout, with the real programming happening in the spur of the moment. With that in mind, rewrite this workout for a team of 3 and a team of 4. Adjust as needed, but try to maintain the time domain and overall intent of the workout. No more than one person resting at once, please!
